How many sets are recommended to do in the gym to increase muscle mass according to science

Among the main objectives of those who dedicate most of their time to gym, the pursuit of health is not the only goal; you also want development of muscle mass.

Historically it was believed that the increase in muscle mass was inexorably linked to a protein-rich diet. However, recent perspectives provided by two experts in the field of sports suggest a revealing alternative.

Dr. Mike Israetel, a sports physiologist, and Dr. Milo Wolf, a sports scientist, agree on the idea that there is a specific number of sets of exercises that promote muscle growth. This approach, supported by his experience and knowledge, challenges conventional beliefs, offering a new perspective on how to achieve the desired increase in muscle mass more specifically and efficiently.

Study that reveals how many repetitions to increase muscle mass

According to what was published in the clinical journal Medicine & Science in Sports and Activity, the training based on three exercises for the quadricepsone doing squats, another in a press and the last with leg extensions, the study analyzed three volumes training sessions divided into groups.

Groups of three volumes

• Group 1 or low volume22 weekly sets of quadriceps training, repeated evenly over two workouts.
• Group 2 or medium volume, 22 sets of quad training, with 4 sets of weekly quad training every two weeks, would be 42 sets per week total. An average of 32 sets per week over the 12 study periods.
• Group 3 or high volume, 22 sets of quad training, adding 6 sets of weekly quad training every two weeks, for a total of 52 repetitions per week. Estimate an average of 38 sets per week over the 12 weeks of the study.

According to the results of the study, people who carried out group 3 routine or the loud group they achieved better results. They noticed increased thickness and increased muscle mass with increased strength.

To the progressively add four or six series every two weeks strength increased as did body size during the 12 week study.

You don’t need to do 52 sets a week, but as your hypertrophy and strength increase by doing more than 22 sets a week, you will notice changes.

The specialists explain it By adding 4 to 6 sets per week you can increase muscle mass. It is important to note that training must be with care and support of specialists since each person is different and the results may vary, furthermore the series must be adjusted according to each person’s level of preparation.

THE routine who carried out the people in the high-volume group had 26 sets of quads with two minutes of restthe same was done with the following exercises:

• 9 sets of squats.
• 9 sets of leg presses.
• 9 sets of leg extensions.

The amount of series that will be performed must be supervised by professionals as injuries can occur when you perform the exercises incorrectly.